艾瑞克老师在回答学生的问题时，常常先从“能量”入手，这对于仅从字面和文字理解的人们来说，常常在一开始感到困惑，不解，不知道为什么把问题的答案放在如此之后再揭晓。这仅仅是一个“回答问题“的过程吗？还是一个“整理思路”的过程？还是一个“能量质量提升的过程”？还是一个“共同合作共创”的过程？你觉得呢？
答案在最后，往往让人感觉出其不意地获益，好象“仅仅是获得答案”的好处，在最后已经变得不重要了，更重要的，是我们对未来充满勇气。
以下摘：
学生：我对“What"和“How”还是分不清楚，即体验和回应。我还觉得老师这段时间一对一的冥想，好像触碰到一些我没有意识到的阻力，没有承认的一些阻力吧！我也不知道怎么说。
另外呢，老师有说过允许他们犯错误，尊重他们。那我有时就想：那就按照他们的方式做吧！这两天我就觉得这对我不是一种尊重，而是一种无奈似的感受，我真得说不清楚。这是我这一周的状态。
我觉得老师的一对一冥想，好像有很多没弄明白，练习和听了两三次，三四次都弄不明白，有特别想继续做，想弄明白的感受。
另外，老师不是说“疫情是我们的一个挑战，我们应该在这个挑战中蜕变，我就想问一下老师，如何从这种挑战中蜕变呢？”
另外，三天的课里，老师说“2023是比较艰难的一年，我想问一下老师在2023年如何去做？”
还有，对这个“为我而来，不去和它做对”，我有一个疑惑点。就这个新冠疫情吧，我从内在觉得“这是为我而来的”，而我的外在吧，还是有一些对抗性质的，比如取完快件后，要消毒啊，然后做好一些防护啊，这是不是和它做对呢，我也不是太清楚，很困惑：我到底应该怎么对待这个疫情？有时我回来，我很在意，就想把它们消灭掉，其实也不知道消灭的是什么。有这么一种感受。好像一定要洗手啊，回来后取快件，接受外面的东西回来要给手消消毒什么的，反正就这类感受，这周我说不明白。
Erik：...停了两分钟左右进入自己的内在...然后再答...
艾瑞克：Do you remember the story "lifting light"?
学生：是的。
Erik: Okay. Do you think there's value if I repeat it to you again perhaps relating the story to your questions?
艾瑞克：如果我把这个故事重复一遍，你认为有价值吗？也许它与你的问题相关联。
学生：我不介意你重复，非常愿意再听一遍。
Erik: So the story was that at some point, a few years ago, I used to train with the trainer who was two times Olympian, who was participate in the Olympics twice. He had a European Record in weight lifting, so he was at the highest level of his sport. And in the beginning, he was training me, then we started training together. And what I liked about training with him, is not the type of exercises that he showed me, but how he related to exercise itself, how he was thinking about exercise, about physical conditioning, is about understanding of human behavior and thought process. That was what attracted me to train with him. Because that kind of thought process, obviously, was a lot... helped me to connect the physical practice, to the energy practice that I already knew.
艾瑞克：故事是这样的，几年前，我曾经和一位两次参加奥运会的教练一起训练。他保持着欧洲举重纪录，所以他在他的运动领域达到了最高水平。刚开始时，他是训练我，然后我们开始一起训练。我喜欢和他一起训练的原因，不是因为他给我展示了什么样的练习，而是因为他对待锻炼的态度（他是如何与这些练习发生关联的），他是如何思考锻炼的，如何看待对身体的制约的，还有他对人类行为和思维过程的理解。这些才是吸引我和他一起训练的原因。因为这种思维过程显然帮助我将我已经知道的能量练习与体能训练联系起来。
Erik: My meeting with him was pure coincidence as well. After he left the sport, and he moved to a different country. His job was very basic. He was a mover, he was strong. But he still could not find his way in the country, and he was moving furniture. Helping people move. And this is how I met him. He was helping me move from one place to another. And we started talking. And the coincidence also is that it's so happened that when I was in elementary school, when I was 11 years old, I had a gym teacher who taught me how to play basketball. And the same teacher was his Olympic trainer 10 years later. The coincidence and it was in a different country. So our coincidence that we met was quite incredible. And even our teachers were the same, except the many years later.
艾瑞克：我和他的相遇也纯属巧合。他退役后搬到了另一个国家，他的工作非常普通，就是一个搬运工，他力气很大，但他还是没能找到在这个国家的立足之地，只能搬家具，帮人搬家。我就是这样认识他的，他在帮我从一个地方搬到另一个地方的时候，我们开始了交谈。而巧合的是，当我在小学的时候，大概11岁时，我有一位体育老师教我打篮球。而十年后，这位老师竟然成了他的奥运教练。这种巧合，居然是在另一个国家，让我们彼此知道，所以我们的相遇实在令人难以置信。甚至我们的老师居然是同一个人，只是相隔了许多年。
but this introduction was just to help us understand how not simple life is...sometimes even if you reach the highest levels in sports, or in anything...life can challenge you in many different ways.
但这个介绍只是来帮助我们理解“人生”并不是那么简单...有时，即使你已经在运动上，或任何一个其它领域取得了最高的成就，达到了最高水平，但生活仍然会以许多不同的方式来挑战你。
so going back to when we started training, I'd like to listen to his stories of how the best trainers in the world, the most gifted athletes were thinking.
所以回到我们开始训练的时候，我喜欢听他讲述世界上最好的教练和最有天赋的运动员是如何思考的。
and one of the stories that he told me was the story of training light
他告诉我的故事之一是关于轻量训练的故事。
He told me that his trainers used to tell him that the only way to get to the podium， the only way to become the best of the best，is to be able to train light. There was no other way.
他告诉我，他的教练经常告诉他，唯一可以登上领奖台的方式，唯一能成为“最好中的最好”的途径，便是轻量训练。没有任何其它方法。
So I asked him what, what does it mean? His name was Slava, I said: Slava, training light. What does that really mean?
于是我问他，这是什么意思？他的名字叫斯拉瓦，我说：斯拉瓦，轻量训练。这到底是什么意思？
He said, you know, Erik, everyone who joins the Olympic team, everyone, they have extremely good genetics. They have incredible determination to win. They practice daily. They sacrifice a lot. Their whole life...they sacrifice for five years just to participate, or sometimes eight years of their life completely, just to be there for that one, few weeks, right? To participate in the Olympics, physical practices is their life. But if they don't know how to lift light, they will not ever get to the podium, they will not be able to stand out from the rest of who are extremely talented and practice and have many trainers that helped. Lifting light is the one most important element that will differentiate them from everyone else.
他说，你知道吗，艾瑞克，所有进入奥运队的人，每个人都有非常好的基因，都有极强的获胜决心，且每天都在训练。他们牺牲了很多，他们整个的人生……可能牺牲五年只是为了参与，有时是人生全部的八年，只是为了在那儿，参加那短短的一周或几周，对吧？参加奥运会，体能训练就是他们的生活。但如果他们不知道如何练习轻量举重，他们永远无法站上领奖台，无法在其他同样才华横溢、勤奋训练并有众多教练帮助的人群中脱颖而出。轻量举重是区分他们与其他人的最重要的因素。
So, lifting light, is when you know you are strong. You know you come to train every single day, and one day and it happens from time to time, when you come in to the gym and you try to pick up that heavy weight that you always lift and it feels so much heavier than any other day. It feels that you would definitely not be able to be good this day in lifting it, right? You don't feel that you can really achieve much this day. He said, those are the days that you have to learn how to lift light when that bar, that weight feels like a ton relatively to any other day that you come.
所以，轻量举重是指当你知道自己很强壮。你知道自己每天都来训练，但有一天，这种情况时不时会发生，当你走进健身房，试图举起平时每日都会举起的重物时，却感觉它们比任何一天都要沉重。你会觉得今天肯定不能顺利举起它，对吧？你觉得今天可能不会有太多成就。他说，正是在这些日子里，当举重杆和杠铃相对于任何其他的一天都显得特别沉重时，你必须学会如何做轻量举重。
you see there are three ways one can respond when they come into the gym, and they don't feel as strong as they usually do. One way is of course to say, you know, maybe that's not my day, I will take a day off, and I'll come back when I feel stronger. That's one way.
Second way, is to come in and say, you know, I know I'm strong, and I'm gonna prove to myself and everybody else that I can lift this weight even today, this heavy weight that I can break records even today, when I don't feel strong because I know I'm good. You know, to use affirmation and inspiration to lift even if you don't feel strong.
And usually, of course, the third option is to...it's not usually, the third option for those who really are well coached is to know how to lift light, means it is to come in and to listen to the body, to allow yourself only to lift what the body allows you to do your best. So those are the three options.
你看，当一个人走进健身房，感到自己不像平时那样强壮时，他有三种应对方式。第一种方式当然是说，今天可能不适合训练，我休息一天，等我感觉更强壮时再回来。这是一种方式。
第二种方式是进来时告诉自己，我知道我很强壮，我要证明给自己和其他人看，即使今天感觉不强，我也能举起这个重物，甚至打破纪录。即使不觉得自己强大，也要用自我肯定和激励（因为我就是那么棒）来完成举重。
通常，当然，第三种选择——其实并不常见——是那些真正训练有素的人会选择的，就是学会如何轻量举重。这意味着进来时要听从身体的反馈，只举起身体允许你发挥出最佳状态的重量。所以，这就是三种选择。
He said, you see Erik, the secret is that it is those days that you don't feel very strong. Those days that the bar, the weight feels more than usual, heavy and it feels that you cannot lift it as good as you always do. Those are the most powerful, the most beneficial days to train. Which means that for anyone who comes in and feels that they're not very strong and misses that day, they missed the best day of training.
他说，你知道吗，艾瑞克，秘密就在于那些你感觉不太强壮的日子。在那些日子里，杠铃和重量比平时感觉更重，你觉得自己无法像往常一样轻松举起。这些才是最有力量、最有益处的训练日。也就是说，对于那些走进健身房却感觉不太强壮而错过了训练的人，他们错过了最好的训练日。
But it is only beneficial when you're training light. If you come in and you're trying to prove that even though your body does not feel so strong, that you can still lift those heavy weights and go to the records. Trying to break records when your body tells you that you're not very strong if you're trying to prove your ego right？First your ego doesn't allow you to train because you don't feel strong. Second, your ego tries to prove to yourself and everyone else that you can do it even if the body tells you "no". Then of course you lose because you will guarantee to get injury. If you try to prove with your ego that you can do it, when the body is weak, you can lift heavy weights...I hope that makes sense.
但这只有在你进行轻量训练时，才有益处。如果你进来，试图证明：即使身体感觉不那么强壮，你仍然可以举起那些重物并打破纪录。当你的身体告诉你不太强壮时，如果你试图证明自己的自尊，你的“小我”是对的，问题就来了。首先，你的小我（生存层面的“我”）因你感觉不强壮而不会允许你训练。其次，你的小我会试图向自己和其他人证明，即使身体告诉你“不”，你也可以做到。然后，结果当然是失败，因为你肯定会受伤。“如果你在身体虚弱的时候试图凭自尊心去证明你可以举起重物”……（你会受伤），我希望这能说明白。
Lifting light, third option, means that you let go of the outcome, you let go of the results of how much you lifting. But you focus on the process, you focus on your form, you focus on giving your best, you focus on getting better and better at that lifting while doing it with the weight that the body allows you to do it with the lightweights, not the heavy ones that you usually do. But with the lighter ones, still going..Basically still reaching the resistance, but not worrying about how much weight there is that you're lifting. Letting go of the outcome, not controlling how much weight it is, but just giving your best with the weight that your body allows.
轻量举重，第三种选择，意味着你放下结果，放下对“举起多少重量”的关注。而只是专注于过程，专注于动作的正确性，专注于尽全力，给出你的最好，专注在身体允许的“轻量重量”的情况下，而不是你平时所举的重量，来不断聚焦在提高自己在过程中的质量。在这个过程中，你仍然会遇到阻力，但你不再担心举了多少重量，而是放下对结果的执着，不去控制重量的多少，只是用身体允许的重量尽力而为， 给出你的最佳。
you see the secret is that your body does not care how much weight there is on the bar. It only cares about your effort and put your courage to continue practicing even though it's not easy, even though you may not receive the same results as you have last time you were there. Your body doesn't care, all it cares about you performing at your best ability and then you will see that three days later because of what you have done in the most difficult days. Because you came and you didn't skip that training because you came and you didn't try to prove and achieve results. But you just trained light. You will see in a few days you will break your own personal record.
你知道，秘诀在于你的身体并不在乎举重棒上有多少重量，它只在乎你的努力，以及你在困难时继续练习的勇气，即使这不容易，即使你可能无法获得上次训练时的相同结果。你的身体不在乎，它只在乎你是否尽力发挥了最佳能力。然后你会发现，因为你在最困难的日子里坚持了训练，因为你来了，没有跳过那次训练，也没有试图证明自己或追求结果，而是选择了轻量训练。几天后，你会看到你打破了自己的个人纪录。
Now this is not magic. Everyone who does any physical training, or any training at all, in anything，we know that when do we grow? When do we transform? We don't transform when we feel that we know what we're doing. We only transform at the moment where we reach that place where we feel we don't. when you reach that limitation, right when you touch your limits, at that moment, when you touch your limits, and you feel "okay, I can't do this anymore. I don't know this anymore. I don't understand this anymore", And you don't quit on this but you continue at the exact that moment. You are forced to let go of the outcome, to let go of the control. You don't have anything from your past or in your experience that will allow you to move forward. You actually have to make room right as we say in control by letting go, you have to make room to the future self. Whether it's a physical exercise of the muscle, or whether it's an exercise of the brain, exercise of will. Only when you reach a point when you say I can't do this anymore, and you take one more step, but not to prove anything to anybody, simply do your best, to better your best, that's the reason, not for outcomes, not to impress anybody. At that moment, new energy comes in, at that moment, you are opened up to your next level. In physical training, and exercise, they trained for many, many hours, but only a few times in each training. They do a lot of repetition. And then the final repetition of a set of many repetitions becomes that moment that opportunity in which they say I cannot do this anymore. And the trainer says "Okay, one more time" "but I can't". "Yes, one more time. "And at that moment, when you feel you can't anymore, you take that extra push and you grow. The magic, that when you come in into a day in which everything feels like I can't, I don't understand. I'm not able to, and you still do it, not to prove, but to better your best let go of the outcomes, in control by letting go, You now have your entire training at this highest level, not only a few moments in a training but your entire training at that level and that's why it becomes so beneficial.
这并不是魔法。每个进行过任何体能训练或任何训练的人都知道，我们什么时候成长？我们什么时候转变？我们不会在觉得自己知道在做什么的时候转变。我们只有在到达那种感觉自己不知道该怎么做的地方时才会转变。当你达到那个极限，正当你触碰到自己的极限时，在那个瞬间，当你感觉“好吧，我再也做不到了，我再也不懂了，我再也无法理解了”，你没有放弃，而是在那个瞬间继续。你被迫放下对结果的执着，放下对控制的执念。你没有过去的经验来帮助你前进。你实际上需要像我们常说的那样，通过放下控制来为未来的自己腾出空间。无论是肌肉的锻炼，还是大脑的锻炼，还是意志的锻炼，只有当你到达那个说“我再也做不到了”的点，再迈出一步，但不是为了向任何人证明什么，只是为了做到最好，超越自我，这是唯一的理由，不是为了结果，也不是为了打动任何人。在那一刻，新能量会进入，你会向下一个层次敞开自己。在体能训练和锻炼中，他们训练了许多许多小时，但每次训练中只有几次机会。他们进行大量的重复动作，而在许多重复动作中的最后一次重复，成为了那个关键的瞬间，在那一刻，他们会说“我再也做不到了”，而教练会说“好，再来一次”，“但是我真的不行了”，“是的，再来一次。”在那一刻，当你感觉再也无法继续时，你进行额外的一次努力，你就会成长。这种魔力在于，当你进入一个感觉一切都像是“我做不到，我不理解，我不能”的日子，你仍然坚持，不是为了证明什么，而是为了超越自己，放下对结果的执着，通过放下来掌控，你现在让你的整个训练都处于最高水平，不再仅仅是训练中的几个瞬间，而是让你的整个训练达到那个水平，这就是为什么它如此有益。
so going back to the Olympians, you have to ask... we have to understand first of all that this day where they came in to the training, and they didn't feel strong. You have to understand it was not just physical challenge for them. It was emotional challenge, mental challenge, where their ego was fighting, internally where they had resistance. And you have to ask a question if that day where they came in, weak and couldn't lift the same way as they used to lift before, was this day for them or against them?
回到奥运选手的例子，你必须问自己……首先，我们必须理解，在他们走进训练场，感觉不强壮的那一天，这不仅仅是他们身体上的挑战。这也是情感上的挑战，心理和精神上的挑战，他们的“自我”在战斗，内在他们有很大的阻力。你必须问一个问题，那天他们走进训练场，感觉虚弱，无法像以前那样举重，那一天，对他们是有利还是不利呢？
see, they came to this Olympics, train all their life since they were young. They have many trainers that put their hopes in them. They have entire countries that are watching them and hoping, they have the whole future in front of them because if they reach the podium, they will definitely get the sponsorship that they need and make it become famous. They've put everything into this few weeks that they are there for the Olympics. And suddenly they come in and they don't have the strength, imagine that disappointment inside. Imagine the resistance inside. Imagine that the need to either escape this day. So they don't have to feel weak. Watching everyone else training and everyone having the strength and them not having it or trying to prove to themselves and everybody, that they can still do it. Imagine that the internal resistance that they are experiencing and imagine the level of... now we described the "what is happening", now the level of how they relate to this day, to this moment, which becomes the magic, how they relate to this. And when they are able to relate to this by training light, by letting go of the outcome, they make this day the best day in their training, the most difficult day becomes the most powerful day for them, and the reason why they reached the podium or if they skip those training, if they try and prove and injure themselves, that day becomes the reason why they didn't reach the podium. And whether they will reach the podium or not reached the podium. When this day arrives and those they will arrive, will be determined on not what they do. But how they approach those challenging moments. How they relate to those moments, will become the reason of reaching the podium or not. Or injuring yourself.
It becomes either the best day of your training or the worst day of your training. It depends on how you respond to it, how you welcome your resistance, how you work with your ego.
你看，他们来到奥运会，他们从小就为此训练了一生。有很多教练对他们寄予厚望，整个国家都在关注他们，对他们充满希望......他们的未来就在眼前，因为如果他们能站上领奖台，他们肯定会得到所需的赞助，变得出名。他们把一切都投入到这几周的奥运会中。然而，突然他们发现自己没有力量，想象一下内心的失望。想象一下内心的抵抗，想象一下他们想逃避这一天的冲动，这样他们就不必感到虚弱。看到其他人都在训练，都充满力量，而他们却没有力量，或者他们试图向自己和其他人证明：他们依然能够做到人们所希望的。想象一下他们所经历的内心冲突，想象一下……我们刚刚描述的，是“发生了什么”，现在想象一下他们如何应对这一天，这一刻，这就是魔力所在。他们如何与这一天建立联系。当他们能够通过轻量训练，放下对结果的执着来应对时，这一天就会成为他们训练中最好的一天，最艰难的一天会变成他们最强大的一天，并且成为他们登上领奖台的原因。或者，如果他们跳过了这些训练，如果他们试图证明自己并因此受伤，那么这一天将成为他们没能登上领奖台的原因。无论他们是否能登上领奖台，当这一天到来时——这些日子迟早会到来——起决定作用的，将不是他们做了什么，而是他们内在是如何看待和处理这些挑战时刻的。他们内在是如何与这些时刻建立关联的，这将成为他们是否能登上领奖台，或是受伤的原因。
这一天要么成为你训练中最好的一天，要么成为最糟糕的一天，这取决于你如何回应它，如何接受自己内在的抵抗，如何与自己的“自我”（ego)共处。
It is guaranteed that life will present to us moments and days in which we will feel not confident in our mind， not confident in our emotion, not confident with those who we love the most，not confident in the work that we are doing, not confident in our meditation， feel that suddenly we can't do as good as we used to, suddenly we will feel reactive. It's guaranteed we will have those days and those moments.
可以肯定的是，生活中一定会有这样的时刻和日子：我们感到心中不自信，情感上不自信，对最亲爱的人不自信，对自己所做的工作不自信，对自己的冥想不自信。我们突然感到自己无法像以前那样出色，突然感到自己反应过度。可以肯定的是，我们一定会经历这些日子和时刻。
The question is, are we going to see those moments as the best moments that will allow us to reach a higher potential, awaken something inside of us, just like the Olympians trained light and reached their higher physical potential because of those challenging days. Or that's going to be the trauma day in which we will get emotionally mentally or physically ill because of those days, because of those weeks. Because of those years, perhaps. Sometimes there's a certain time in our life where it's more difficult than other time.
问题是，我们是否会将这些时刻视为能够让我们达到更高潜力的最佳时刻，唤醒我们内心某种力量，就像奥运选手在那些充满挑战的日子里通过轻量训练达到了更高的身体潜力一样。还是说，这些日子会成为创伤的日子，因为这些日子、这些星期，甚至这些年，我们会在情感上、心理上或身体上受到伤害。有时，我们生活中的某个时期会比其他时候更加艰难。
A question is not what happens in our life obviously, not what difficult situations arrive. Not what challenges we have in our relationships. But how we are able to respond to them, either if they will be something that happens for us. Or something we will look later and say it was against us because of those moments we get ill. But the beautiful thing is that we cannot control what situations life will bring to us because it's not only up to us. But yes, we have because of our inner practice the full power and we get better and better at this in being able to shift and get better at the how we respond to them. So we turn all those moments where we feel I can't I don't understand I'm stuck whether internally with yourself or in situations with others. You turned those to be the best moments of your life. It turned out to be for you and not against you, not perfecting it but getting better and better at doing so.
问题显然不在于生活中发生了什么，也不在于遇到了什么困难的情况，不在于我们在人际关系中遇到了什么挑战，而在于我们如何回应这些挑战。要么它们将成为对我们有益的经历，要么在之后回顾时会认为这些时刻对我们不利，因为它们让我们病了。但美妙的是，我们无法控制生活中将会发生的情况，因为这不仅仅取决于我们自己。但由于我们的内在修炼，我们确实拥有全部的力量，并且会越来越擅长于转换和提升我们对这些情况的反应。这样，我们就能将那些让我们感觉“我不行了，我不理解，我被困住了”的时刻，无论是内心的困惑，还是与他人的纠葛，转变为你生命中最美好的时刻。最终这些时刻对你有利，为你而来，而不是对你不利，不是要做得完美，而是不断在回应方面做得越来越好。
The pandemic has put everybody in the corner, the pandemic created a situation in which everyone felt that they cannot be their best that they have no control over the outcomes. And it's not just for an individual, it was not just for a family, as usually happens. It's not just for a nation, it's for entire humanity, the pandemic has created doubt and lack of the ability to be yourself. In this situation, it could be either the opportunity to lift light and come out of this tougher situation for humanity. Better, right? Or it could be the reason why a lot of people will have emotional, mental and physical breakdowns.
疫情把每个人都逼到了角落，疫情创造了一种让每个人都感到无法展现自己的最好、无法控制结果的局面。而且这不象之前一样，仅仅是个体的问题，或仅仅是一个家庭的问题。它不仅是一个国家的问题，而是整个全人类的问题。疫情带来了怀疑，让人们失去了做自己的能力。在这种情况下，这既可能是一个轻量举重的机会，让人类从这一艰难局面中走出来，变得更强大，对吧？或者，这也可能是导致许多人在情感、心理，精神和身体上崩溃的原因。
It could be either for us or against us, not only as individuals not only as families not only as nations but also as humanity. But it's up to us how we respond to this pandemic. Not what happens around, not that the need to vaccinate or the need to sanitize or the need to isolate. Or other things. That's the what, but the how we respond to this. Right? from the story of lifting light, we have an opportunity to make this for us, not against us, not give away our power to it, giving away our power is trying to not live this life because of the pandemic. is trying to prove that you don't care. And it's not about that. It's about living to the best of your ability, welcoming the challenge that you are given, rising above your own internal resistances that can make this pandemic in this situation, in the life of humanity the greatest opportunity to rise to the next level, to awaken your future self. As it is at home, so it is for nations.
这场疫情可以对我们有利，也可以对我们不利，不仅仅是对个体，不仅仅是对家庭，不仅仅是对国家，更是对全人类有着深远的影响。但关键在于我们如何回应这场疫情，而不是周围发生了什么。不是关于疫苗接种的必要性，或是消毒、隔离的必要性，或其他事情。这些都是“是什么”（what)，而关键在于我们是如何回应这一切的，对吧？（How?) 从轻量举重的故事中，我们得到了一个机会，可以让这场疫情对我们有利，而不是对我们不利。不是因为疫情而放弃和交出我们的力量，试图不这样过人生，也不是试图证明自己不在乎。这些都不是重点。重点是尽自己最大能力去生活，去欢迎你所面对的挑战，从你内在的抵抗中升起和超越，使这场疫情成为人类历史上最伟大的提升到下一个水平的机会，唤醒你未来的自我。它是如何适用在家庭层面的，它也同样适用在国家和民族层面。
This pandemic could be the reason why we got ill and broke off our relationship with people or it could be why we reached our personal podium, right?
the pandemic and every thing around it, can become the reason why we've reached our personal best, or could be the reason for our illness.
这场疫情可能是我们生病、与他人关系破裂的原因，也可能是我们登上个人领奖台的原因，对吧？疫情以及围绕它的一切，既可以成为我们达到个人最佳状态的原因，也可以成为我们生病的原因。
we need to practice our inner work that's how we better our how, we have to remember that drop by drop story. We have to remember that in the now but not for the now story. We have to recognize the old man and the heavy bag, with the self but not for the self story. We have to remind ourselves again and again of lifting light and we have to remember even the story of Besame Mucho of recognizing that at certain moments, you can respond in a different way now because you have already the energy but perhaps you're still responding in the old way. Perhaps you are still singing the song like a child who does not understand the language. But you could remind yourself and now use the skills you have learned to respond to the same song, to the same life, to the same situations with the new How, with the new way.
我们需要修炼我们的内在工作，这就是我们如何提升“如何”的方式。我们必须记住那个滴水穿石的故事。我们要记住“在当下，但不是为了当下”的故事。我们要认清那个老人与身上背着重袋的故事，即“与自己一起，但不是为了自己”的故事。我们要一次又一次地提醒自己练习轻量举重的故事，也要记住西班牙情歌《吻我多一点》的故事，认识到在某些时刻，你可以用一种不同的方式来回应，因为你已经拥有了能量，但也许你仍然在用旧的方式回应。也许你还像一个不懂语言的孩子那样唱着那首歌。但你可以提醒自己，现在用你学到的技能，以新的“如何”，以新的方式来回应同样的歌、同样的人生、同样的生活情形。
And finally, to remind yourself of the difference between confidence and courage or confidence is based on the past, something we receive after we achieved something and learn something. Courage is something that we feel very uncomfortable in, but it's the most powerful tool we have, because it gives us an opportunity to go into the unknown, to welcome that which we don't even know to desire, to be guided and to welcome our future self. So being encouraged is actually a little uncomfortable, sometimes a lot uncomfortable, but it's good for us. at times we still like children prefer to be in the confident place, thinking that that's what we need and obviously confident you cannot be in a situation of lifting light and the situation of pandemic and everything around it, how can you be confident? it's a situation of your confidence comes right now from the unknown, from welcoming the unknown, that's called "courage", not "confidence".
最后，提醒自己信心与勇气之间的区别。信心是基于过去的，是在我们完成某件事或学到某些东西后获得的。而勇气则是在我们感到非常不舒服的时候体现出来的，但它是我们最强大的工具，因为它给了我们进入未知领域的机会，去迎接那些我们甚至不知道自己想要的东西，去“被引导”，去迎接未来的自己。因此，拥有勇气实际上有点不舒服，有时甚至非常不舒服，但这对我们有好处。有时我们仍然像孩子一样，更喜欢待在充满信心的地方，认为那就是我们所需要的。显然，在“轻量举重”的情境中，在疫情及其相关一切的情况下，你无法充满信心，对吧？此刻，你的信心来自于对未知的欢迎，这叫做“勇气”，而不是“信心”。
And finally, the last thing I'm going to say today, it's never too late this past week that you had, perhaps you were not able to lift light. Perhaps you felt that the challenges were there but you were not good enough to rise above them. That week is not lost. Because the opportunity even though the time has passed, opportunities now, still inside of you. And now with this new energy, with this again, newer understanding, meaning that lifting light has given to you and everything we've said you can benefit from the past week, the past year the past 10 years of your life because of the new energy that we've gained, so it's not lost.
最后，我今天要说的最后一件事是：永远不会太晚。也许在你过去的一周里，你没有能够做到轻量举重，也许你感觉挑战存在着，但你没有足够的能力去超越它们。但那一周并没有失去价值。因为虽然时间已经过去，但机会仍然在你内心。现在，借助这新的能量，这一新的理解，即轻量举重带给你的新的意义，以及我们所说的一切——你可以从过去的一周、过去的一年，甚至过去十年的生活中受益，因为我们已经获得了新的能量，所以这些都没有浪费。
Does that make sense with what we've said today?
我们今天说的内容，你觉得有意义，能明白吗？
学生答：有意义，再得重做，重新去感受。
这一周我感觉到有一种能量，就是想证明自己，好像有一种凌驾于别人之上的能量，这种能量我能感觉到在饮食上有这种能量，包括现在对于老公这种放手很无奈的能量有关系，这是我自己的感觉。
Erik: Yes, life will force us to let go otherwise we will not be able to continue living. So in the beginning, life will force us to let go, later we'll get better and better at making those choices. We're not supposed to be there already. Otherwise life will not have meaning, we get better and better and there's more to that. That is just the beginning.
艾瑞克：
是的，生活会迫使我们放下，否则我们将无法继续前行。所以一开始，生活会迫使我们放下，之后我们会越来越好地做出选择。我们原本就不该已经在那个境地，否则生活就没有意义了。我们会越来越好，并且生活还有更多。而这仅仅是个开始。